Clean & Jerk System Blueprint: Build Full-Body Power Safely Develop full-body coordination and power with a clear clean and jerk blueprint This plan builds explosive strength and safe mechanics. I teach beginners daily, and I lift myself weekly. The movement uses hips, legs, and shoulders together. You will learn timing, balance, and bracing first. Key…
Posture Reset Blueprint: Why Opening Your Chest Changes Everything Rounded shoulders usually come from tight chest muscles and weak upper back muscles. Daily screens make it worse. This plan integrates chest stretches with pulling strength, thoracic mobility, and mindful breathing. The system fixes cause and effect together. I use this with beginners during on-boarding…
The Blueprint: Table Tennis Training That Shapes Mind and Body The blueprint connects skills, cardio, strength, and mobility This system builds sharper focus and faster reflexes. It also improves endurance, strength, and joint health. I schedule skill before heavy lifting. Fast skills need a fresh nervous system. I track heart rate with a Garmin watch….
Hip Integrity System: Why the Abductor–Adductor Machine Matters Hip integrity drives strength and confidence Strong hips control knee tracking and spinal stability. Your outer and inner thighs anchor that control. The thigh abductor-adductor machine isolates these muscles safely. I program this machine as a cornerstone for beginners. It builds hip stability before heavy squats or…
Shoulder Strength Blueprint for Handstand Push-Ups Build the foundation for powerful, safe handstand push-ups This blueprint explains what makes handstand push-ups work. It also shows how to earn them safely. You will learn the muscular demands and the movement standards. Handstand push-ups are a vertical press. They challenge your deltoids, triceps, upper back, and core….